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This morning before leaving the cottage I did DDP YRG Wake Up.

Went over CFi just before 2pm. Started with Crossover Symmetry Activation.

MAX set of pull-ups – 20

Shoulder Press

  • 10×45#
  • 5×95#
  • 6x6x115#

Could tell I hadn’t moved any weight in a week. This starts a new cycle of Smolov Jr. for shoulder press.


  • 2x60kg
  • 2x70kg
  • 2x80kg
  • 2x85kg
  • 2x90kg
  • 1x95kg
  • 1x100kg
  • 1x103kg
  • 3x1x105kg

Felt pretty good considering I hadn’t squatted in a week.

10 Rounds

  • 100m Row
  • 1:00 Rest

Fun! I hit a pace of 1:19/500m in some of the last intervals. Hadn’t been within a few seconds of that before. My splits were: 16.8, 16.7, 16.7, 16.4, 16.5, 16.7, 16.7, 16.7, 16.4, 16.6. I’ll take that consistency any day!

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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